Monthly Archives: June 2016

8:30a - 10:30am

800m run
5 air squats
5 squats jumps
walking lunges down
inchworm back
windmill arms

3 Person Teams
3 Separate WODS 11 Minutes ea.
3 min transition between WODs

WOD 1:
A] Bike (record calories)
B] T2B (record ea)
C] 20 Wall Balls (20/14) - when all 20 wall balls are complete everyone swiitches

WOD 2:
A] ROW (record calories)
B] OH weighted HOLD (45/25)
C] 10 KB Swings + 10 KB Goblets - When C has completed everyone switches

WOD 3:
A] JUMP Dbl Unders (Record total jumps)
B] Burpees (record)
C] 5 Bear Complex 115/75 - when C completes all 5 Bear complexes then everyone switches

100 Sit Ups Challenge (your choice)
25 close grip push ups

5 Calorie Bike then Jog 400m
Meet on the red for mobility
Group Ladder:
1-9 air squats
2-10 squat jumps / burbs (alternate)

8 MIN EMOM
[alternate 4 min ea] DBL UNDERS
PULL UPS (negatives)

21-15-9
Thrusters (95#/65#)
Pullups

100 sit up DAY 3 Challenge
50 air squat
25 close grip push ups

Group RED line - mobility
400 meter jog - negative split
complete day 2 100 ab challenge

18 POWER CLEANS
18 Burpee Bar Jump Over
15 FRONT SQUATS
15 Bar Jump Over
12 S2OH
12 Burpee Bar Jump Over
9 BACK SQUATS
9 Bar Jump Overs
6 BEAR COMPLEX
6 Burpee Bar Jump Over
3 BEAR COMPLEX
3 Bar Jump Over

FOAM ROLL and STRETCH